Strength:-
Thruster 5-4-3-3-2-2-1-1-1

Definitely Kate’s last Wod…..
15 min AMRAP, waterfall style teams of 3
15/12 Cal Row
20 Wall balls 9/6kg
20 DB Snatch 22.5/15kg

Member A starts on the Row, then wallballs, & DB Snatch
Member B starts on the Wallballs, then DB Snatch & Row
Member C starts on the DB Snatch, then Row & Wallballs
*Score = total rounds and reps as a team

Strength:-
Ring Muscle ups
5 x 5 Kipping Ring Muscle ups*
5 x 3 Low ring (banded)*
*option to stay with strict from previous cycle

Metcon:-
Tabata -16 mins (8 rounds on each 20 on 10 off). Complete the 8 rounds on each movement before moving onto the next, each station takes 4 mins
-Bike
-KB Swing 24/16kg
-Burpees
-Push-ups

*Score = max reps”

Hero wod – Nuts

Strength:-
5 x 5 Strict Press
3 x 5 Strict C2B or Weighted Pull ups

Kate Lindeggar leaving wod
Partner wod 16 min AMRAP shared reps
12 Pull ups
12 Hang Power Cleans
12 Toes to Bar
200m run together
RX:65/45kg

Strength:-
Build to a heavy 2 Rep Back Squat Then perform
4 x 3 at 85-90% of heavy 2 Rep

Metcon:-
80 DU’s
40 Wall balls 9/6kg
20 Pull ups
60 DU’s
30 Wall balls 9/6kg
15 Pull ups
40 DU’s
20 Wall balls 9/6kg
10 Pull ups

Strength circuit:-
3 rounds E4MOM
5 High Box jumps
10 BB Floor Press
8 Heavy KB Swings
30sec plank (on elbows)

Metcon:-
For Time
30 Power Snatches 60/42.5kg
800m run
1 mins rest
30 Clean-and-Jerks 60/42.5kg
800m run

Strength:-
Thruster 5-4-3-3-2-2-1-1-1
*Singles can be Clusters

Metcon:-
5 rounds
10 Deadlifts 110/75kg
15 T2B
20 Box jumps 24/20″

Strength:-
Ring Muscle ups
5 x 5 Kipping Ring Muscle ups*
5 x 3 Low ring (banded)*
*option to stay with strict from previous cycle

Tabata -16 mins (8 rounds on each 20 on 10 off). Complete the 8 rounds on each movement before moving onto the next, each station takes 4 mins
-Bike
-Walking KB lunges 2×24/16kg*
-Devils Press 2×225/15kg
-Situps
*KB’s not on shoulders (front rack)

Strength:-
EMOM for 5 minutes for load:
3 touch-and-go power snatches

EMOM for 5 minutes for load:
2 touch-and-go power snatches

EMOM for 5 minutes for load:
1 power snatch

Metcon:-
8 min AMRAP
250/200m Row
5 Manmakers 2x 22.5/15kg

Hero Wod – Jenkins